Cashew Nut Butter

Cashew Nut Butter

A lot of athletes I am currently working with are becoming more health conscious and are always asking for new recipes. This is a recipe I like to recommend as it is so versatile and nutritious. It is a quick, cheap and easy way of snacking between training sessions or as part of a recovery shake.

Cashew nuts are a great source of fat and vegetarian protein which is useful for those endurance athletes striving for a more fat adapted training approach. It is also a healthy snack for health and well-being as it is a good source of calcium, magnesium, iron, zinc and folic acid. Try it with your children as a healthier home-made version of peanut butter and see how they gobble it up.


– 200g organic cashew nuts

– 100ml filtered water

– 1 tsp coconut oil

– 1/2 tsp sea salt

– 1/2 tsp cinnamon

What to do

Personally, I soak the cashew nuts in fresh filtered water over night to soften them. In the morning I drain the nuts and pop them into my new best friend “The Nutribullet” with all the other ingredients and whizz until smooth. This morning I enjoyed some cashew nut butter on fresh toast but when Marco comes back from his 160km bike ride, I will use some of the spread to make a nutritious recovery shake with banana and almond milk.

Note: store the nut butter in an air tight container in the fridge and it should last up to a week; if it doesn’t get eaten before 🙂

Try this recipe and let us know how you enjoy yours!


Home-made pesto


Pesto is one of the easiest, freshest and most nutritious sauces to make; I may be a little biased having married an Italian 🙂 It is very versatile and you can enjoy it with all types of pasta, with potatoes, mix it through vegetables or simply on a nice piece of bruschetta. This recipe is packed with iron, vitamin C, good fats and proteins that are essential for recovery from sports performance.


 – large handful of spinach

 – large handful of rocket

 – large handful of basil

 – zest of one lemon

 – 3 garlic cloves

 – 75g pine nuts

 – 70ml extra virgin olive oil

 – 50g parmesan cheese

 – large pinch of sea salt and black pepper

What to do

Pop all the ingredients into the NutriBullet and whizz until smooth

I hope you enjoy this recipe

Lisa x

NutriBullet Almond milk recovery shake


This delicious and nutritious recovery shake takes minutes to whizz up in the NutriBullet and is a great source of carbohydrate, fat, protein and antioxidants for the replenishment of energy stores, reduction of inflammation in the muscles and joints and for boosting the immune system after or during training and competition.

Ingredients for one person

 – 1 medium sized banana

 – 1 large handful organic blueberries

 – 250ml organic almond milk

 – 1 tbsp organic cashew nut butter

 – 1 tsp organic cacao powder

 – 1 tsp organic cinnamon

What to do

Pop all the ingredients into the NutriBullet and whizz until smooth

Hope you enjoy this recipe

Lisa x

Dear NutriBullet, thank you for coming into my life


As a performance nutritionist of elite athletes I am always trying to think of practical ways for them to replenish, rehydrate and recover; especially when they are training or competing away from home. The NutriBullet may be the answer! It is a compact, reliable and easy to clean machine that can make the most AMAZING recovery shakes, nut butters, soups, juices, pesto’s and much more.

Yesterday, I had the pleasure of spending the day with an elite windsurfing team during a tough training day. This particular team had a double training day with a two hour session in the morning and another in the afternoon. The on land centre has no cooking facilities therefore I brought along my NutriBullet to show them how to replenish, rehydrate and recover between sessions in a more nutritious way than eating at the local coffee shop. It was a fun educational sports nutrition workshop with delicious snacks at the end. In 30 minutes I was able to feed them with a recovery shake, a nut butter as part of a recovery snack and a pesto that could be stirred into some pasta that was cooked on a camping stove. They were sold!!! Every single athlete is now purchasing a NutriBullet 🙂

For windsurfers training and competing by the sea for days/ weeks, the NutriBullet may be a very practical appliance as all you need to do is plug it into the transport vehicle. It will provide excellent recovery and rehydrating shakes and snacks between competition heats thus optimising performance.

Thank you NutriBullet, not only have you provided me with a quick and easy way of enhancing my health, you have also helped me provide a healthy, fast and nutritious way of refuelling my elite athletes.

Lisa x

Breathing, digestion and sports performance


During my cancer treatment a good friend Gareth Toner, a Craniosacral Therapist kept harping on about meditation and how it would relieve stress, improve digestion, immunity, health and well-being; I just nodded and said I knew but I didn’t know anything about it. I’m an ‘A Type’ personality, which probably rings true for a lot of elite sports performers, and found it very difficult to relax in a meditative way; there was always too much noise in my head; when I tried to relax, the simplest thoughts took a journey of their own and made me feel worse.

I moved to Hong Kong nine months ago and started yoga immediately as I knew I would have to manage my stress levels to stay healthy. The slow, long meditative breathing into each stretch felt great and I was able to lose the noise in my head for 75 minutes twice a week. Another bonus from the class was that it improved my digestion and bowel movements which made me feel fantastically energetic, so I started to read further into breathing, digestion and health.

Breathing is a vital function that we take for granted and most of us who live in a fast paced environment breathe in short, sharp movements from our chest and not deeply into our gut; this is where the problems all begin. By not taking slow, deep breaths, we are restricting the oxygen flow to our gut, one of the most important areas of our body. Through this restriction of oxygen we are upsetting the digestive system and causing all types of issues that are very common in the fast paced life we live e.g. IBS, bloating, gas, and frequent bouts of illness from poor immunity. We have become well adapted to these illnesses and can cope very well but what if we all just stopped for 10 minutes a day and gave ourselves time to breathe, really breathe?

Experts have shown that deep breathing into the gut can:

1. Reduce stress hormones and the “fight or flight” response to everyday stressful situations

2. Get rid of waste products from the body more efficiently thus improving digestion and therefore immunity

3. Provide the body with more oxygen therefore allowing the muscles to work more efficiently during training

As a performance nutritionist, I try to obtain the whole picture before prescribing strategies on digestion issues to athletes. In addition to monitoring the types of food athletes ingest, I ask them about their daily lifestyle to monitor stress levels and I quite often recommend that they find time to relax and improve their breathing technique. Now, I would love to suggest that athletes head out for two yoga sessions a week in addition to all the other training sessions they do but this is not always practical. I do however, recommend using an app call ‘Headspace’. This app allows the athlete to take ’10 minutes’ out of their busy training schedule for some ‘me time’ breathing and relaxation. So far, I have had excellent feedback from those athletes who have used the app; they have felt a shift in their stress levels and found that their digestive issues have calmed down.

I am not suggesting that breathing will cure all gut and digestive issues but it may help reduce some of the symptoms. If you are reading this, you may be a busy age grouper who is trying to fit in work, family and training with no time for ‘me time’ but it is very important to your health and sports performance that you learn to breathe more efficiently. The ‘Headspace” app is great as it allows you to pop your earphones in on the train, bus, plane, toilet or office and take some time out.

Have a go, be kind to yourself and breathe. Let me know if you see a positive change in your digestion and sports performance.

Lisa x

Wild Salmon With Pasta And Spring Greens

Wild salmon with pasta and spring greens

Wild salmon with pasta and spring greens


  • 1 x wild salmon fillet
  • 50 g whole grain gluten free pasta
  • 1 x slice Parma ham
  • 4 x cherry tomatoes
  • 100 g spring greens – brussel sprouts, cabbage and leeks
  • Olive oil
  • Salt and pepper

What To Do

Step One

Season the salmon with salt and pepper and place the salmon in a pre-heated oven at 180 Degrees Celsius for 20-25 minutes.

Step Two

After 10-15 minutes, add the pasta to boiling salted water and cook for 8 minutes until the pasta is cooked al dente.

Step Three

As the pasta is boiling, chop the Parma ham and tomatoes and place in a non-tick pan with the spring greens.  Add a drizzle of olive oil and cook for 5-8 minutes and serve with the salmon and pasta.


Total Calories – 519 Kcals

Carbohydrates – 33.9 g

Protein – 40.2 g

Fat – 22.4 g




Settling into Nettuno

Kibo Explores

The itinerary The husband and I might have travelled to Nettuno, Rome together but we are here on very different holidays. He’s in training for the Ironman in Majorca next month and I would rather eat my own eyeballs than do that but fancied a nice little Easter break in Italy.

The husband is on a training camp with a company called Acttivo based out here . They specialise in triathlon and ironman training. They had already made sure we had a room with a view and left us a bottle of prosecco, water and biscotti as a welcome gift. Nice touch. And then met up with us in a little cafe beside the marina. I was expecting The Husband to be talked through his itinerary and then I could work out what I would do with my time but to my surprise I was given an itinerary too – thankfully nothing…

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Exploring the Anzio Coast – part 2

Training and lunching in Sabaudia

Kibo Explores

Springtime Springtime

We left the American cemetery in Nettuno behind and set off to Sabaudia. The boys were doing a mock triathlon and were heading there on their bikes so we went to meet them and collect the bikes before they set off on their run.

Lisa from Acttivo wanted to show me the astonishing and contrasting landscape of the area. The town was built by Mussolini during his massive project to reclaim the Pontine Marshes. Apparently the area was infested by malarial mosquitos so he got poor people from northern Italy to come and drain the swamps. Driving through the area I couldn’t help but see what beautiful land was left behind. It might have been a horrific existence for many but the legacy was simply beautiful. On one side of the road I could see lush and green farmland and into the distance a mountain range. The other…

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A day in Rome – part 1

An Acttivo Training Holiday from a “wife’s” point of view

Kibo Explores

San Giovanni in Laterno Basilica San Giovanni in Laterno Basilica

Oh my goodness, what a day I’ve just had. Being the triathlon widow means I get to go to really great places. Today I get to spend the day in Rome. I’ve been taken there by a lovely lady called Lisa Tarquini from a company called Acttivo Triathlon Holidays. The Husband is improving his swim technique ahead of the big Ironman challenge next month but being so close to Rome I wanted to see it.

The first excitement for the day was catching the train in from Nettuno. For the princely sum of 3 euros each we boarded a double-decker. I was super excited and impressed by the efficiency and cleanliness of the service.

On arrival into Termini we took the Metro over to San Giovanni. And there the adventure started. On our way out there was a power cut. No back-up generator, no…

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Easter Sunday

Easter Sunday on an Acttivo Triathlon Holiday

Kibo Explores

Magical time for families Magical time for families

I’m a few days late to describe the most beautiful day I’ve had in a long time. Being in Italy over Easter is a special time and one where families get together to celebrate. Luckily for us we had been adopted by Marco and Lisa Tarquini during our short break for The Husband’s Ironman training.

I spent the morning with a cappuccino (or seven…) enjoying the sunshine and people watching as huge groups of families and friends strolled up and down the promenade in Nettuno in all their finery. They had gifts in hand, children were running around with colourful balloons and everyone was in fine form laughing and joking with each other in that lovely exuberant Italian style. The Husband was doing an 80km bike ride so I had plenty of time to while away a couple of very relaxing hours.

He returned and went for…

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